luv2run wrote:
Yes, you are a Kenyan so it is okay. When you are only running for 2:10 for a marathon, you might be able to get by with it.
Otherwise, I recommend fluid intake in warm conditions.
You need water much more than every 2 hours. To put it in perspective, it is suggested that you have something to EAT after about 60 minutes of running. Most people don't do this, but definitely eat something immediately after your run. However, water should be used much more frequently. Water isn't really necessary for regular runs, but during long runs you might want to schedule a place where you can get a quick sip of water or two. While doing intervals, you should have some in between reps, maybe not every rep, but definitely a little to cool off and hydrate as you go along. The kind of runs the OP is doing probably require water during the run. You should probably try and get some. Also, EVERYONE underestimates their water needs during the day. It should be about a gallon and a half a day for the summer season and hot weather, especially with a high training load. Water before, during, and after runs is key. It's also intuitive. If your body is 80% water, it's probably a good idea to drink a good bit of water or mostly water fluids, like herbal tea or similar things. So yes, water is important.